Stenson's log-o-gainz - BBM edition
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- Stenson
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Stenson's log-o-gainz - BBM edition
This will be my log using Izzy's programs from Programming to win 2. This will also be my first endeavor into RPE based training.
My background:
30 years old
5'11"
225 lbs
My training history includes some bro lifting in my college years before getting into endurance training/competition in my mid 20's. Mainly XC mountain bike racing. That grew old so I started strength training in March 2016 with Greyskull LP. LP ran out at 355x5 squat, 265x5 bench, 160x5 press, 410x5 dl. From there I started 4 day TM. Ran it out with the final numbers at 430x1 squat, 305x1 paused bench, 205x1 press, 500 dl. During this time I've done a couple PL meets and have really gotten interested in competing.
I'll be starting with the PNP3 program before transitioning into intermediate programming. First workout is today and I couldn't be more excited to be done grinding our endless fahhhhhves for weeks on end
My background:
30 years old
5'11"
225 lbs
My training history includes some bro lifting in my college years before getting into endurance training/competition in my mid 20's. Mainly XC mountain bike racing. That grew old so I started strength training in March 2016 with Greyskull LP. LP ran out at 355x5 squat, 265x5 bench, 160x5 press, 410x5 dl. From there I started 4 day TM. Ran it out with the final numbers at 430x1 squat, 305x1 paused bench, 205x1 press, 500 dl. During this time I've done a couple PL meets and have really gotten interested in competing.
I'll be starting with the PNP3 program before transitioning into intermediate programming. First workout is today and I couldn't be more excited to be done grinding our endless fahhhhhves for weeks on end
Last edited by Stenson on Sat Sep 29, 2018 1:00 pm, edited 3 times in total.
- Wilhelm
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Re: Stenson's PTW log
Welcome to the site, @Stenson.
Hope your new program brings you the gains.
Thanks for adding your log.
Hope your new program brings you the gains.
Thanks for adding your log.
- Stenson
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Re: Stenson's PTW log
First workout in the books!
Squat - 360x6@ rpe9 top set
335x6@8
335×6@8-8.5
Squats felt good. I recently had a bit of a form epiphany when i started focusing less on "shoving my knees out". My squat feels stronger than ever now
Bench - 260x6 @rpe 8 top set
245x6x4@7-8ish
Bench felt strong as well. I have a history of anterior shoulder pain but it hasn't flared up in quite a while
Dl - 325x5x3@7-7.5
I hurt my low back in December, so I've been taking it really conservative with Deads. Squats aren't affected but deadlifts hurt a bit at times. Today they felt great. I think low intensity volume work will help me tremendously here
DB bench 3x9@8
Hypertrophy work
Overall I'm really looking forward to where this program takes me
Squat - 360x6@ rpe9 top set
335x6@8
335×6@8-8.5
Squats felt good. I recently had a bit of a form epiphany when i started focusing less on "shoving my knees out". My squat feels stronger than ever now
Bench - 260x6 @rpe 8 top set
245x6x4@7-8ish
Bench felt strong as well. I have a history of anterior shoulder pain but it hasn't flared up in quite a while
Dl - 325x5x3@7-7.5
I hurt my low back in December, so I've been taking it really conservative with Deads. Squats aren't affected but deadlifts hurt a bit at times. Today they felt great. I think low intensity volume work will help me tremendously here
DB bench 3x9@8
Hypertrophy work
Overall I'm really looking forward to where this program takes me
- Stenson
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Re: Stenson's PTW log
GPP day
6 sets chin grip pulldowns - EMOM
150x11,10,9,8,8,8
6 sets hammer curls EMOM
30x10,8,7 25x8,7,6
Ab stuff - wheel rollouts and mcgill big 3. Really trying to avoid tweaking my back and hoping this will help. It seemed to help when I had back pain from riding bike 15 hrs a week
LISS cardio - 20 mins incline walking at ~140 bpm
Learning front squats tomorrow, kinda excited for that
6 sets chin grip pulldowns - EMOM
150x11,10,9,8,8,8
6 sets hammer curls EMOM
30x10,8,7 25x8,7,6
Ab stuff - wheel rollouts and mcgill big 3. Really trying to avoid tweaking my back and hoping this will help. It seemed to help when I had back pain from riding bike 15 hrs a week
LISS cardio - 20 mins incline walking at ~140 bpm
Learning front squats tomorrow, kinda excited for that
- mbasic
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Re: Stenson's PTW log
Interested in seeing this PTW program put in use.
Which program is this?
Which program is this?
- Stenson
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Re: Stenson's PTW log
It's the PNP3 (late stage novice) phase. Basically top sets with backoffs on the competition lifts Monday and Friday, "light" day wednesday with some variations, and 2 gpp/conditioning days.
Like so many others on here, I felt really beat up and frustrated with TM. I'm interested to see how this rpe stuff goes
- Stenson
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Re: Stenson's PTW log
Man.....my abs are SORE this morning from yesterday's ab work. I haven't done any specific ab stuff in years and I'm paying for it today
- Stenson
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Re: Stenson's PTW log
"Light day" today
Forgot to log my weight so far. 225.8 this morning
Paused squat 275x6@8
6@8
5@7.5
Still figuring out this rpe thing. It's kind of tough with new movements where it's hard to say how many reps I have left. These are new for me, I really like them. In the past I've had trouble with getting loose in the hole (teehee) so I think these will help clean that up
OHP - 145×6×3@8
I like doing ohp....until it gets heavy. Thankfully it's just assistance @7-8 on this program
Lying tricep extension 85x10x3
Just getting back into doing thsee as well. Starting super conservative
Leg curl (sigh)
3×12
Program calls for either these or GHR. All my gym has is a 45 degree back ext, which I know would work but back extensions have irritated my back in the past so I'm playing it safe at this point
Forgot to log my weight so far. 225.8 this morning
Paused squat 275x6@8
6@8
5@7.5
Still figuring out this rpe thing. It's kind of tough with new movements where it's hard to say how many reps I have left. These are new for me, I really like them. In the past I've had trouble with getting loose in the hole (teehee) so I think these will help clean that up
OHP - 145×6×3@8
I like doing ohp....until it gets heavy. Thankfully it's just assistance @7-8 on this program
Lying tricep extension 85x10x3
Just getting back into doing thsee as well. Starting super conservative
Leg curl (sigh)
3×12
Program calls for either these or GHR. All my gym has is a 45 degree back ext, which I know would work but back extensions have irritated my back in the past so I'm playing it safe at this point
- Stenson
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Re: Stenson's PTW log
Squat
365x6@9
335×6@8,8
Squats felt good again, no issues to speak of. I posted a form check in the technique forum if anyone reading this cares to check it out
Bench
265x6@8.5-9
250×6@8,8,8,8
Took a little longer rest before last set to keep rpe even. Not sure if that's better than dropping weight but that's what I did
Deadlift
365x6@8.5-9
Deads are starting to feel great again. Really trying to focus on squeezing the bar off the floor - I have a tendency to jerk it (again....tee hee)
DB bench
90x10,9,9@8
Brah stuff rulez
365x6@9
335×6@8,8
Squats felt good again, no issues to speak of. I posted a form check in the technique forum if anyone reading this cares to check it out
Bench
265x6@8.5-9
250×6@8,8,8,8
Took a little longer rest before last set to keep rpe even. Not sure if that's better than dropping weight but that's what I did
Deadlift
365x6@8.5-9
Deads are starting to feel great again. Really trying to focus on squeezing the bar off the floor - I have a tendency to jerk it (again....tee hee)
DB bench
90x10,9,9@8
Brah stuff rulez
- Stenson
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Re: Stenson's PTW log
GPP/conditioning day yesterday 3/24
Lat pulldown - 7 min density block
150x49 total reps
DB hammer curl - 7 min density block
30x48 total reps
Abs - ab wheel 2x6, mcgill big 3
Little bit of hip and shoulder Mobility stuff
Skipped cardio because I'm going on a hike today
Lat pulldown - 7 min density block
150x49 total reps
DB hammer curl - 7 min density block
30x48 total reps
Abs - ab wheel 2x6, mcgill big 3
Little bit of hip and shoulder Mobility stuff
Skipped cardio because I'm going on a hike today
- Stenson
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Re: Stenson's PTW log
Squat
370x6@9
340x6@8
340x5@8
The backoff sets felt like crap today. I think it's a combination of poor sleep and poor nutrition yesterday. I felt really winded after each set
Bench
268x6@9
255x6x4@8ish
Bench felt strong today. Really focused on pinning shoulder blades together and not shrugging forward at the top
Deadlift
325×6@7
325×6@7.5
325×6@8
Same as squats, I felt some RPE creep today. I took plenty long rests so attributing it to poor sleep and nutrition
DB bench
90×10,10,9
Adding 1 total rep per workout for these
370x6@9
340x6@8
340x5@8
The backoff sets felt like crap today. I think it's a combination of poor sleep and poor nutrition yesterday. I felt really winded after each set
Bench
268x6@9
255x6x4@8ish
Bench felt strong today. Really focused on pinning shoulder blades together and not shrugging forward at the top
Deadlift
325×6@7
325×6@7.5
325×6@8
Same as squats, I felt some RPE creep today. I took plenty long rests so attributing it to poor sleep and nutrition
DB bench
90×10,10,9
Adding 1 total rep per workout for these
- Stenson
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Re: Stenson's PTW log
GPP/cardio
Pulldowns - 150×50 total reps
DB hammer curl - 30x49 total reps
Ab wheel 3x6
Mcgill big 3
18 min incline walking ~130 bpm
Hip and shoulder Mobility
Pulldowns - 150×50 total reps
DB hammer curl - 30x49 total reps
Ab wheel 3x6
Mcgill big 3
18 min incline walking ~130 bpm
Hip and shoulder Mobility
- Stenson
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Re: Stenson's PTW log
Light day
Pause squats 275x6x3@8
These really kill me, even at lighter weights. I feel really out of breath after each set. I think they are transferring over well though because I feel more comfortable in the hole
Overhead press
150x6@8.5
150x5x2@8
Being really strict with these, very minimal layback
LTE 85x11,11,10
Skipped leg curls because I was in a hurry. The wife's birthday is today - her first bday since we got married, so I'm on my best behavior
Pause squats 275x6x3@8
These really kill me, even at lighter weights. I feel really out of breath after each set. I think they are transferring over well though because I feel more comfortable in the hole
Overhead press
150x6@8.5
150x5x2@8
Being really strict with these, very minimal layback
LTE 85x11,11,10
Skipped leg curls because I was in a hurry. The wife's birthday is today - her first bday since we got married, so I'm on my best behavior
- Stenson
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Re: Stenson's PTW log
Did GPP today and moving on to PIP1 tomorrow, to work around the backpacking trip I have planned for Sunday-Monday. I will be resuming regularly scheduled programming on Wednesday
I'm moving onto PIP a little earlier than planned because frankly, I don't like the idea of "running out" the novice programming down to 3x3, and then starting with a 5x8 on the first day of intermediate programming. 3x6 to 5x8 seems like a much more reasonable jump in terms of volume. I'll probably do 4x8 the first day to acclimate myself to the volume a little more gradually.
After looking at this program, it appear to be a RPE based/higher volume/lower intensity/PL specific version of the Texas Method. I've ran 4 day TM in the past, but this time I will move on to the next phase before it gets to the point of bone-on-bone grinders. The next phase is more of a DUP type program, with weekly singles at 8 RPE,
Anyway, here's my training for today:
Pulldown - 150x51
DB hammer curl - 30x49
McGill big 3 (skipped ab wheel because I'm doing a lot of volume tomorrow, gotta save my abbbbbzzzzz 4 bracing)
HIIT - 6 sprints on recumbent bike. 20s on 100s off
hip and shoulder mobility
I'm gonna start monitoring my low back pain on here as well:
Back has felt good today, but it's been day to day. Some days are worse than others. There is definitely a correlation between activity level and pain - it feels worse after days off where I've been inactive. I'm also doing my best to take Baraki's advice and jedi mind trick my pain. It seems to help.
I'm moving onto PIP a little earlier than planned because frankly, I don't like the idea of "running out" the novice programming down to 3x3, and then starting with a 5x8 on the first day of intermediate programming. 3x6 to 5x8 seems like a much more reasonable jump in terms of volume. I'll probably do 4x8 the first day to acclimate myself to the volume a little more gradually.
After looking at this program, it appear to be a RPE based/higher volume/lower intensity/PL specific version of the Texas Method. I've ran 4 day TM in the past, but this time I will move on to the next phase before it gets to the point of bone-on-bone grinders. The next phase is more of a DUP type program, with weekly singles at 8 RPE,
Anyway, here's my training for today:
Pulldown - 150x51
DB hammer curl - 30x49
McGill big 3 (skipped ab wheel because I'm doing a lot of volume tomorrow, gotta save my abbbbbzzzzz 4 bracing)
HIIT - 6 sprints on recumbent bike. 20s on 100s off
hip and shoulder mobility
I'm gonna start monitoring my low back pain on here as well:
Back has felt good today, but it's been day to day. Some days are worse than others. There is definitely a correlation between activity level and pain - it feels worse after days off where I've been inactive. I'm also doing my best to take Baraki's advice and jedi mind trick my pain. It seems to help.
- Stenson
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Re: Stenson's PTW log
First day of pip1. Gradually increasing volume, workout by workout
Squat - 315x7x4@7.5,8,8,8
Squats felt a bit awkward today and I was out of breath. I tried some pre workout a friend gave me....never again. Made me feel wired but seemingly a negative effect on performance. Once it wore off later in the workout, I felt much better
Bench 235x8x5@7.5,7.5,8,8,8
Deadlift 315x7x3@6,7,7
DL felt great today compared to squats - probably because they were so submaximal. I really think doing all this submax volume is gonna help my DL big time, compared to the one weekly set of fahve I was doing.on TM
No CGBP today because I was in a hurry. I'm gonna titrate up the volume slowly on these high volume low intensity days
Backpacking tomorrow and the next day. About 14 miles total with a big ol pack.
Squat - 315x7x4@7.5,8,8,8
Squats felt a bit awkward today and I was out of breath. I tried some pre workout a friend gave me....never again. Made me feel wired but seemingly a negative effect on performance. Once it wore off later in the workout, I felt much better
Bench 235x8x5@7.5,7.5,8,8,8
Deadlift 315x7x3@6,7,7
DL felt great today compared to squats - probably because they were so submaximal. I really think doing all this submax volume is gonna help my DL big time, compared to the one weekly set of fahve I was doing.on TM
No CGBP today because I was in a hurry. I'm gonna titrate up the volume slowly on these high volume low intensity days
Backpacking tomorrow and the next day. About 14 miles total with a big ol pack.
- Stenson
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Re: Stenson's PTW log
GPP/conditioning
Lat pulldown 150x52
DB hammer curl 30x50
Ab wheel 7,6,6
Mcgill big 3
15 mins incline walking
A few mins of hip and shoulder mobility
Lat pulldown 150x52
DB hammer curl 30x50
Ab wheel 7,6,6
Mcgill big 3
15 mins incline walking
A few mins of hip and shoulder mobility
- Stenson
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Re: Stenson's PTW log
Forgot to log yesterday's training,
Pause squat 285x4x3@7ish
3 minute rests. I'm beginning to think form work like this is best done with sets of 4 or less. These went really well today (lack of pre workout helped I think)
Overhead press (strict) 155x4x3@7,8,8
Nothing noteworthy here. I like doing presses light - the heavier they get the worse my layback gets. With a history of back injury this is no bueno
LTE 85x11x3
Leg curl 115x12,12,11
Conservative with these, don't want bad DOMS going into my heavy day on Friday
Great workout overall. Fatigue is low, trying to resist the urge to do too much. SS mentality has me wanting to do more and dig myself into a hole. My back has been feeling good lately, I've been trying to do some kind of activity on my off days (walking, yard work, etc) and that has been helping. Volume deads also help a lot.
Pause squat 285x4x3@7ish
3 minute rests. I'm beginning to think form work like this is best done with sets of 4 or less. These went really well today (lack of pre workout helped I think)
Overhead press (strict) 155x4x3@7,8,8
Nothing noteworthy here. I like doing presses light - the heavier they get the worse my layback gets. With a history of back injury this is no bueno
LTE 85x11x3
Leg curl 115x12,12,11
Conservative with these, don't want bad DOMS going into my heavy day on Friday
Great workout overall. Fatigue is low, trying to resist the urge to do too much. SS mentality has me wanting to do more and dig myself into a hole. My back has been feeling good lately, I've been trying to do some kind of activity on my off days (walking, yard work, etc) and that has been helping. Volume deads also help a lot.
- Stenson
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Re: Stenson's PTW log
Yesterday's training
Squat 375x4@8
350×4@7.5
350×4@7.5
Undershot rpe here on the top set. Used short rest periods
Bench 270x4@8.5
255x4@7
254x4@7
Deadlift
385x4@7.5
Undershot here big time. 10 lb jump next week
DB bench 90x10,9,9,9
Squat 375x4@8
350×4@7.5
350×4@7.5
Undershot rpe here on the top set. Used short rest periods
Bench 270x4@8.5
255x4@7
254x4@7
Deadlift
385x4@7.5
Undershot here big time. 10 lb jump next week
DB bench 90x10,9,9,9
- Stenson
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Re: Stenson's PTW log
GPP day
Lat pulldown 150x54
DB hammer curl 30x51
Ab wheel 7,7,6
Mcgill big 3
7 hiit sprints on recumbent bike. 20s on 100s off. Looking to improve this with more on time and less off
Hip mobility
Back is continuing to feel good. Feels about back to normal (finally!)
Big volume day on Monday
Lat pulldown 150x54
DB hammer curl 30x51
Ab wheel 7,7,6
Mcgill big 3
7 hiit sprints on recumbent bike. 20s on 100s off. Looking to improve this with more on time and less off
Hip mobility
Back is continuing to feel good. Feels about back to normal (finally!)
Big volume day on Monday
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Re: Stenson's PTW log
Interesting, will be following this. I did the orginal PTW program a few years ago, what are the major changes in the 2nd version? I'd buy it, but I'm still mad at Izzy for losing my old training log when he abandoned his forums